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15 High-Protein Breakfast Ideas (or for Brunch)

By Holly Darnell, RD

May 28, 2025

Most of us love breakfast: smoothies, granola with yogurt, pancakes, donuts! But many of our breakfasts are missing or coming up short on one major macronutrient: protein.

Instead, we often eat the lion’s share of our protein at night, when it still offers benefits but perhaps less so than at morning time. In fact, one study showed that protein eaten in the morning promoted muscle growth more than protein consumed later in the day.

Protein helps us build lean muscle tissue and burn fat, supports our metabolism, even bolsters the health of our organs. It also critically helps keep us satiated, so a high-protein breakfast will prevent us from getting hungry a couple of hours later.

In fact, research also shows that eating a high-protein breakfast can markedly change how we experience hunger for the rest of the day. By helping us feel full, it can actually result in better, healthier choices throughout the rest of the day. That can include less snacking and a lower sugar intake.

How much protein do you need?

If your goal is to maintain general health, mobility and well-being as you age, then, for most people, consuming about 50 percent of your body weight in grams of protein per day is about what you want.

Let’s say you weigh 160 pounds and you’re looking to be generally healthy, then shoot for about 80 grams of protein per day from your diet. Therefore, if you’re eating three meals a day, you’re going to be getting about 25 grams of protein per meal.

Is your breakfast getting close to that mark? Most likely not. Below are high-protein breakfast ingredients and recipes that will get you there.

High-protein breakfast ingredients

As indicated above, research shows that eating around 30 grams of protein for breakfast can lead to those advantages and set your body (and brain) up for a great day.

But instead of getting caught up in all the numbers, simply try to add more of the below high-protein breakfast ingredients and you’ll get to 30 grams or above:

• Eggs

• Oats

• Nut butter

• Smoked salmon

• Greek yogurt

• Low-fat cheese

• Cottage cheese

• Tofu

• Ground sausage

• Protein powder

• Fairlife low-fat milk

• Ezekiel bread

• Whole wheat English muffin

• Nuts

• Seeds

• Black beans

To use these ingredients to add more protein to your breakfasts, here are some ideas:

• Add a protein powder, such as Multi Collagen Protein, Multi Collagen Advanced, Bone Broth Protein, Plant Protein and Whey Protein.

• Make egg-based dishes. Also consider adding egg whites that are mostly protein.

• For smoothie bowls or baked dishes, add some nuts and seeds.

• Add high-protein Greek yogurt or cottage cheese to granola and fruit, or to a smoothie or smoothie bowl. It's also one of easiest breakfast ideas.

15 high-protein breakfasts

1. High-protein breakfast bowl

The one-bowl breakfast is easy to put together, colorful, can include many ingredients (and nutrients as a result) and tasty. Plus it’s fancy enough to serve for brunch or any weekend breakfast.

This egg-based bowl features many foods rather than the standard egg, bacon, toast routine. It’s more fun, healthier and yes, more delicious. Here’s a high-protein breakfast bowl that is absolutely loaded with nutrition.

For two servings, you’re going to want a sweet potato (cubed and then baked for 25 minutes at 425), half of an onion (diced), 2 cups of spinach, 4 slices of turkey bacon, a half cup of black beans and cherry tomatoes, half of an avocado and 4 eggs. Add sea salt and black pepper to taste.

Feel free to top with shredded cheese, salsa and fresh cilantro.

Nutrition facts for one serving:

• 467 calories

• 32 grams of carbohydrates

• 11 grams of fiber

• 28 grams of fat

• 23 grams of protein

2. High-protein breakfast tacos

Along similar lines, the breakfast taco can be molded into a high-protein breakfast pretty easily and doesn’t need to be high-carb.

For two, use low-carb tortillas with the following scramble: 2 pounds ground turkey, one-half yellow onion, four eggs, one half-cup of black beans, sea salt and pepper to taste. Cook the turkey and onions first, then add the rest.

Add fresh salsa and some low-fat cheddar to the mixture after serving in two low-carb tortillas.

Nutrition facts for one serving:

• 421 calories

• 37 grams of carbohydrates

• 9 grams of fiber

• 19 grams of fat

• 41 grams of protein

3. High-protein tofu scramble

Tofu is a genuine high-protein food and full of helpful phytoestrogens, and the fermented kind is the best to buy for your gut health.

For one, remove a 14.5-ounce block of it and prepare it for a delicious tofu scramble. First heat some avocado oil in a pan over medium heat, then add the tofu. Mash it with a fork or crumble beforehand. Cook with half an onion until the water from the tofu is gone.

Next add some chopped spinach, nutritional yeast, sea salt, turmeric and garlic powder. Cook for a few more minutes, then add a little milk (can be plant-based) at the end and stir.

Nutrition facts for one serving:

• 295 calories

• 10 grams of carbohydrates

• 4 grams of fiber

• 16 grams of fat

• 25 grams of protein

4. Sausage and egg casserole

An egg casserole is an old-fashioned breakfast dish but relatively easy to make and can be made high in protein with the addition of kefir, chicken sausage and light cheese (and eggs, of course).

Ingredients for two include 4 turkey breakfast links, 4 eggs, three quarters of a cup of kefir, 2 slices of wheat berry bread (like Ezekiel) or sourdough, 2 green onions, half of a red bell pepper and half a cup of shredded goat cheddar cheese. Add sea salt and black pepper to taste.

Preheat your oven to 350 degrees. Brown the breakfast links in a skillet over medium heat and then set aside after slicing. Add the eggs, kefir, salt and pepper to a bowl and mix. Stir in the bread (cubed), diced onion and pepper, cheese and breakfast links.

Pour mixture into a greased 9x13-inch pan. Bake uncovered for 45 minutes.

Nutrition facts for one serving:

• 494 calories

• 26 grams of carbohydrates

• 4 grams of fiber

• 28 grams of fat

• 32 grams of protein

5. High-protein smoothie: vanilla or chocolate

We humbly believe that this is the best high-protein smoothie you can make. These two recipes use Ancient Nutrition's new whey protein powders for these smoothies. They’re both delicious and very easy to make, with just three to four necessary ingredients along with some optional ones.

Nutrition facts for one serving:

• 253 calories

• 18 grams of carbohydrates

• 1.5 grams of fiber

• 5 grams of fat

• 37 grams of protein

6. Baked eggs in tomato sauce with kale

Have you heard of shakshuka? This popular egg dish that originated in Tunisia, there’s a similar but much easier dish that uses tomatoes and egg.

Ingredients for two include 2 cups of chopped kale, a cup and a half tomato sauce, 4 eggs, plus salt and pepper to taste.

Sauté the kale with olive oil in a skillet for a couple of minutes. Then stir in the tomato sauce, add seasonings, and bring to a simmer. With a big spoon, make 4 pockets for each egg in the sauce. Crack and add each egg to each pocket.

Cook the eggs for a little over 5 minutes. You can also cover the pan to speed up the egg cooking process.

Nutrition facts for one serving:

• 203 calories

• 16 grams of carbohydrates

• 5 grams of fiber

• 10 grams of fat

• 16 grams of protein

7. Grilled peach yogurt parfait

Among so many fruit-based breakfasts, the yogurt parfait is largely overlooked because it seems tricky. Here, using a grilled peach, it's easy and fun to put together … and it's absolutely delicious.

It works great as a side dish for a brunch or a breakfast all by itself.

Ingredients are simple. For 2, it’s 2 peaches on the firm side, a cup and half of plain Greek yogurt, half a cup of granola, along with optional honey.

Slice the peach in half and grill each side for a few minutes with some olive oil. Slice into small chunks. In a fancy glass, assemble the parfait by adding one third cup of yogurt, 2 tablespoons granola and chopped peaches. Then add another one third cup yogurt, 2 tablespoons granola and top with remaining peaches. Top with honey if desired.

Nutrition facts for one serving:

• 291 calories

• 35 grams of carbohydrates

• 5 grams of fiber

• 14 grams of fat

• 10 grams of protein

8. High-protein omelette

Ready for a high-protein omelet loaded with color and flavor? You've hit the jackpot with this veggie omelet with turmeric. Bolstered by Bone Broth Protein Turmeric and several select vegetables and spices, it'll be one of the most flavorful omelets you will taste. Add a couple of egg whites for even more protein.

Nutrition facts for one serving:

• 291 calories

• 5.6 grams of carbohydrates

• 1.5 grams of fiber

• 21 grams of fat

• 21 grams of protein

9. High-protein oatmeal

Oats by themselves are a good breakfast but are not very high in protein. This basic overnight oats recipe adds collagen protein to get to 21 grams of protein per serving. Add whey protein to go even higher.

Toss gluten-free rolled oats (which can be substituted for steel cut oats if desired), chia seeds, Multi Collagen Protein, almond milk and the berries of your choice into a jar or other airtight container at night. Next morning … breakfast!

Nutrition facts for one serving:

• 308 calories

• 49 grams of carbohydrates

• 17 grams of fiber

• 12 grams of fat

• 21 grams of protein

10. High-protein breakfast quesadilla

The regular quesadilla is a carb and fat festival, but if you use low-carb tortillas and a few protein adds, you’re in business.

Ingredients for two include 4 chicken breakfast sausages, 4 eggs, third of a cup of low-fat cottage cheese, two green onions, 2 ounces shredded goat cheddar cheese and 2 large low-carb tortillas.

Cook the sausages in a skillet and then remove and chop. Mix the eggs, cottage cheese and onions in a bowl. Scramble them in a pan until cooked, then mix in the cooked sausage.

Next use a skillet with some avocado oil. Add one tortilla and place half the cheese on it, before topping with half the egg and sausage mixture. Cook for a couple of minutes before folding the tortilla in half and cooking on both sides until the cheese is melted.

Remove from heat and slice into three pieces, then serve with optional guacamole and salsa.

Nutrition facts for one serving:

• 350 calories

• 26 grams of carbohydrates

• 18 grams of fiber

• 20 grams of fat

• 34 grams of protein

11. High-protein egg bites

Egg bites are a great, new and easy way to make eggs. These small muffin-sized bites are a super healthy, fun way to have breakfast. They pair well with a protein shake, some fresh fruit or work well by themselves.

They’re also high in protein, moderate in fat and low in carbs, so they fit most eating styles well — that includes the keto diet, Paleo diet or low-carb.

Nutrition facts: 360 calories, 27 grams of protein per serving

12. High-protein smoked salmon and egg on English muffins

Most of us have enjoyed smoked salmon with cream cheese on a bagel. If you want to up the protein and lower the carbs, simply add two fried eggs, use low fat cream cheese and substitute whole wheat English muffins for that bagel. Add some capers on top for flavor.

Nutrition facts for one serving:

• 320 calories

• 30 grams of carbohydrates

• 4 grams of fiber

• 14 grams of fat

• 19 grams of protein

13. High-protein frittata

This frittata takes only 35 minutes from start to finish and is the perfect addition to your breakfast (or even brunch or dinner) menu. The recipe takes inspiration from popular frittatas featured on Bon Appétit, but includes Bone Broth Protein in the mixture, for some extra protein that offers gut support.

Nutrition facts for one serving:

• 157 calories

• 2.6 grams of carbohydrates

• 1 gram of fiber

• 10 grams of fat

• 15 grams of protein

14. High-protein pancakes

Pancakes remain the go-to weekend breakfast for many of us. Perhaps they’re buttermilk, maybe you use a mix. Maybe you make them so often that you only need a few minutes and certainly don’t require a recipe.

Instead, try these protein pancakes that are not a radical departure from your standard pancake mix. You’re going to be swapping regular flour for Paleo flour and will be adding whey protein to end up with a delicious, high-protein pancake.

Nutrition facts for one serving:

• 408 calories

• 40 grams of carbohydrates

• 7 gram of fiber

• 17 grams of fat

• 18 grams of protein

15. High-protein bagel

Most of us love bagels but probably reserve them for the special treat category because of the high carb and calorie count, in addition to the negligible protein. Here’s a high-protein bagel that’s also moderate in calories. It relies on Greek yogurt, the magical ingredient that can make many recipes become higher in protein and workable.

It also contains collagen protein from Ancient Nutrition, which adds to the protein content in the best of ways, as it helps support your skin, hair and joints.

Nutrition facts for one serving:

• 227 calories

• 38 grams of carbohydrates

• 1 gram of fiber

• 3 grams of fat

• 14 grams of protein